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Ayurveda Healing Treatment · The Eye Believe Podcast

• 0:08
  Hey everyone,
• 0:08
  I'm Megan
• 0:09
  with the Eye
• 0:09
  Believe
• 0:09
  Podcast. Hi.
• 0:11
  And my name
• 0:12
  is Vytautel
• 0:13
  I am, a guest
• 0:14
  on today's
• 0:15
  episode.
• 0:16
  I am an
• 0:17
  Ayurvedic
• 0:17
  health
• 0:18
  counselor.
• 0:18
  And today
• 0:19
  we're
• 0:19
  going to
• 0:19
  talk about
• 0:20
  the role
• 0:21
  of sleep
• 0:22
  when our body
• 0:24
  is in
• 0:24
  healing
• 0:25
  and repair.
• 0:27
  Thank you
• 0:27
  so much
• 0:28
  for
• 0:28
  being here.
• 0:28
  I am so excited
• 0:29
  for
• 0:29
  this topic
• 0:30
  because
• 0:30
  I feel
• 0:30
  like sleep
• 0:31
  and rest
• 0:31
  is something
• 0:32
  that we don't
• 0:33
  let ourselves
• 0:34
  do because
• 0:35
  we feel like,
• 0:35
  you know,
• 0:36
  we're
• 0:36
  being lazy
• 0:36
  or we don't
• 0:37
  deserve it
• 0:37
  or,
• 0:38
  you know,
• 0:38
  it's
• 0:38
  not productive.
• 0:39
  So
• 0:39
  I love this
• 0:40
  topic
• 0:40
  and I'm
• 0:40
  so happy
• 0:41
  you're here
• 0:41
  to help us
• 0:42
  with this.
• 0:42
  I'm very
• 0:43
  excited
• 0:43
  to be here
• 0:44
  as well.
• 0:45
  And, it's
• 0:46
  it's
• 0:46
  one of my
• 0:46
  favorite
• 0:47
  topics
• 0:47
  to talk to
• 0:48
  people about
• 0:49
  because
• 0:49
  indeed,
• 0:50
  as you say,
• 0:51
  sometimes
• 0:52
  sleep
• 0:52
  feels
• 0:52
  so basic
• 0:53
  that
• 0:54
  it doesn't
• 0:54
  get
• 0:55
  the attention
• 0:56
  that it
• 0:56
  deserves.
• 0:57
  especially
• 0:57
  when we are
• 0:58
  in the
• 0:59
  process
• 0:59
  of, recovery.
• 1:01
  so I'm
• 1:01
  really happy
• 1:01
  that today
• 1:02
  we're
• 1:02
  shining the
• 1:03
  light
• 1:03
  on that.
• 1:05
  Absolutely.
• 1:06
  So tell
• 1:06
  me, what
• 1:07
  is Ayurveda?
• 1:08
  Because
• 1:08
  I've never
• 1:09
  heard of this
• 1:09
  until we
• 1:10
  spoke.
• 1:10
  Ayurveda is
• 1:12
  some of
• 1:12
  your
• 1:12
  listeners
• 1:13
  might be
• 1:13
  familiar
• 1:14
  with yoga
• 1:15
  already.
• 1:15
  yoga
• 1:16
  and Ayurveda
• 1:17
  are actually
• 1:17
  sister
• 1:18
  sciences,
• 1:19
  so
• 1:19
  I read
• 1:20
  that
• 1:20
  originated,
• 1:21
  about
• 1:22
  people say
• 1:23
  about 5000
• 1:24
  years ago.
• 1:25
  in what
• 1:26
  is, India
• 1:27
  in,
• 1:27
  in that area.
• 1:28
  And it is
• 1:29
  literally
• 1:30
  translated as
• 1:32
  the
• 1:32
  knowledge,
• 1:33
  the science of life.
• 1:34
  So
• 1:34
  where does
• 1:35
  yoga helps
• 1:36
  us, you know,
• 1:37
  calm down
• 1:38
  the noise
• 1:38
  in our minds
• 1:39
  so we can
• 1:40
  feel more
• 1:41
  peaceful.
• 1:42
  What are you
• 1:42
  Ayurveda
• 1:43
  does.
• 1:43
  It's sister
• 1:44
  science.
• 1:44
  It's like the
• 1:45
  medicinal
• 1:45
  system.
• 1:46
  So Ayurveda
• 1:47
  helps us
• 1:48
  get to know
• 1:49
  our body,
• 1:50
  and helps us
• 1:51
  take care
• 1:51
  of our bodies
• 1:52
  so that
• 1:53
  it can be
• 1:54
  as healthy
• 1:55
  as possible
• 1:55
  for as long
• 1:56
  as possible.
• 1:57
  So this is,
• 1:58
  what
• 1:58
  Ayurveda does
• 1:59
  And that's
• 2:00
  why I love it
• 2:00
  so much to.
• 2:03
  That so
• 2:03
  fascinating.
• 2:04
  So how
• 2:04
  did you get into
• 2:06
  it?
• 2:06
  How
• 2:06
  do you find
• 2:07
  it?
• 2:07
  I came
• 2:08
  across,
• 2:09
  Ayurveda
• 2:10
  came into
• 2:10
  my life,
• 2:11
  back in 2018,
• 2:13
  I had just
• 2:13
  had my
• 2:14
  second baby,
• 2:15
  and I
• 2:15
  was, going
• 2:16
  through some
• 2:17
  health
• 2:18
  challenges,
• 2:19
  and personal
• 2:19
  challenges,
• 2:20
  myself.
• 2:21
  And then
• 2:22
  I
• 2:22
  discovered it
• 2:23
  through
• 2:23
  a podcast,
• 2:24
  actually
• 2:25
  with a
• 2:25
  podcast that
• 2:26
  I still
• 2:26
  listen
• 2:27
  to today,
• 2:27
  and I
• 2:29
  kind of
• 2:29
  binged
• 2:30
  listened to
• 2:32
  all the
• 2:32
  episodes
• 2:33
  I could find
• 2:33
  because
• 2:34
  suddenly
• 2:34
  something
• 2:35
  clicked,
• 2:36
  because
• 2:36
  it was like
• 2:38
  it was
• 2:38
  making so
• 2:39
  much sense
• 2:40
  to me.
• 2:40
  You know,
• 2:41
  a lot of
• 2:41
  Ayurveda
• 2:42
  is about
• 2:42
  living
• 2:43
  in accordance
• 2:44
  with the
• 2:45
  laws
• 2:45
  of nature,
• 2:46
  which we
• 2:47
  kind of,
• 2:48
  over time,
• 2:49
  become
• 2:49
  disconnected
• 2:50
  from.
• 2:51
  And so
• 2:51
  I found
• 2:52
  that
• 2:53
  connection
• 2:53
  there
• 2:54
  that I think
• 2:54
  I was
• 2:55
  lacking and,
• 2:56
  and
• 2:57
  unconsciously
• 2:57
  seeking.
• 2:58
  So,
• 2:59
  right after
• 3:00
  I came across
• 3:01
  that podcast,
• 3:02
  I dove
• 3:03
  straight
• 3:03
  into Ayurveda
• 3:04
  studies
• 3:05
  and back then
• 3:06
  I was working
• 3:08
  in the field
• 3:08
  of European
• 3:09
  politics.
• 3:09
  So something
• 3:10
  really
• 3:11
  completely
• 3:11
  different.
• 3:12
  And several
• 3:13
  years
• 3:13
  of studying,
• 3:14
  two years ago
• 3:15
  I managed
• 3:15
  to make
• 3:16
  a complete
• 3:17
  career
• 3:18
  U-turn.
• 3:18
  And so
• 3:19
  now I
• 3:19
  am working
• 3:20
  with people,
• 3:21
  as an
• 3:22
  Ayurvedic
• 3:22
  health
• 3:22
  counselor,
• 3:23
  which is,
• 3:24
  so joyous
• 3:25
  for me.
• 3:25
  Oh, I
• 3:26
  bet that's
• 3:26
  so great.
• 3:27
  When you can
• 3:28
  make a career
• 3:29
  out of
• 3:29
  something
• 3:29
  that you're
• 3:29
  passionate
• 3:30
  about
• 3:30
  and you love.
• 3:31
  I mean,
• 3:31
  that's so
• 3:32
  rare and
• 3:33
  special.
• 3:33
  And, I mean,
• 3:34
  I wish
• 3:34
  everybody
• 3:35
  could have
• 3:35
  that.
• 3:35
  Yeah,
• 3:36
  it's it's
• 3:37
  very special
• 3:38
  if, if,
• 3:39
  you know,
• 3:40
  once you find
• 3:41
  that spark,
• 3:42
  then you
• 3:43
  should really
• 3:43
  follow it.
• 3:44
  Because
• 3:45
  if you do,
• 3:46
  even if it's
• 3:47
  challenging
• 3:48
  in many
• 3:48
  ways and it,
• 3:49
  it means
• 3:50
  that you have
• 3:50
  to make many
• 3:51
  very
• 3:52
  uncomfortable
• 3:53
  decisions
• 3:54
  in your life
• 3:55
  which,
• 3:55
  which can be,
• 3:56
  you know,
• 3:57
  scary and,
• 3:58
  but is just
• 3:59
  really,
• 3:59
  really
• 3:59
  worth it.
• 4:00
  It's scary
• 4:00
  to try
• 4:01
  anything new,
• 4:01
  especially
• 4:02
  when it's
• 4:02
  not a known
• 4:03
  quantity
• 4:03
  of like, oh,
• 4:04
  I will do this,
• 4:05
  and this is
• 4:05
  the outcome
• 4:06
  when you
• 4:06
  just jump in.
• 4:07
  But
• 4:08
  that's how
• 4:08
  I feel like
• 4:09
  we find
• 4:09
  the greatest
• 4:10
  things
• 4:11
  that are
• 4:11
  the most
• 4:11
  rewarding
• 4:12
  is by
• 4:12
  just taking
• 4:12
  that leap
• 4:13
  of faith
• 4:13
  and going
• 4:14
  for it.
• 4:15
  So I'm
• 4:15
  excited that
• 4:16
  it worked
• 4:17
  out.
• 4:17
  And you're
• 4:17
  here to talk
• 4:18
  to us today.
• 4:19
  So today
• 4:19
  we're talking
• 4:20
  about the
• 4:20
  role of sleep
• 4:21
  in the
• 4:22
  process of
• 4:22
  healing,
• 4:23
  and why
• 4:23
  you should
• 4:24
  focus
• 4:24
  on sleep
• 4:25
  while you're
• 4:25
  dealing with
• 4:26
  any diagnosis
• 4:27
  but ocular
• 4:27
  melanoma
• 4:28
  specifically.
• 4:29
  So tell us
• 4:30
  about that.
• 4:30
  in Ayurveda
• 4:31
  we're working
• 4:32
  a lot with,
• 4:34
  with a
• 4:34
  person's
• 4:35
  lifestyle.
• 4:36
  So we are
• 4:37
  looking at
• 4:38
  how they
• 4:39
  are living
• 4:41
  their life,
• 4:41
  what they're
• 4:42
  doing
• 4:43
  every
• 4:43
  single day,
• 4:44
  what they're
• 4:45
  eating every
• 4:45
  single day,
• 4:46
  how they're
• 4:47
  sleeping
• 4:47
  every
• 4:48
  single day,
• 4:48
  and how
• 4:49
  they're
• 4:49
  spending
• 4:50
  the energy
• 4:51
  that they get
• 4:52
  from sleep
• 4:52
  and from
• 4:53
  food, in
• 4:54
  what ways
• 4:54
  they're
• 4:55
  spending it
• 4:55
  and spending
• 4:56
  too little,
• 4:57
  are they
• 4:57
  spending
• 4:57
  too much,
• 4:58
  and so on.
• 4:59
  So sleep
• 5:00
  is,
• 5:01
  one of
• 5:01
  the main
• 5:03
  pillars
• 5:03
  of health
• 5:04
  and wellness
• 5:05
  in Ayurveda
• 5:07
  So it's the
• 5:08
  pillar
• 5:08
  of health
• 5:09
  that
• 5:09
  everything
• 5:10
  else kind of
• 5:11
  stands on.
• 5:12
  so that's
• 5:13
  why, when
• 5:14
  I start
• 5:15
  working
• 5:15
  with someone
• 5:16
  that is going
• 5:17
  to be
• 5:18
  one of the
• 5:18
  first pieces
• 5:20
  that we're
• 5:20
  going to
• 5:20
  look
• 5:21
  at together,
• 5:22
  how is that
• 5:22
  person
• 5:23
  sleeping?
• 5:23
  And
• 5:24
  if they're
• 5:24
  not sleeping,
• 5:25
  even
• 5:26
  if they have
• 5:27
  whatever
• 5:27
  symptoms
• 5:28
  they might
• 5:28
  be
• 5:29
  experiencing,
• 5:30
  we will be
• 5:31
  circling back
• 5:32
  to the
• 5:33
  quality of
• 5:34
  their sleep.
• 5:34
  and in fact,
• 5:35
  now I think
• 5:36
  it's about
• 5:37
  like, it's
• 5:37
  thousands
• 5:38
  and
• 5:38
  thousands,
• 5:39
  I think
• 5:39
  like 17,000.
• 5:40
  studies
• 5:41
  have
• 5:42
  been, done
• 5:43
  on sleep
• 5:44
  in
• 5:44
  conventional medicine.
• 5:46
  So it is a
• 5:47
  subject of
• 5:47
  interest
• 5:48
  to science
• 5:49
  as well.
• 5:49
  And,
• 5:50
  they've
• 5:50
  discovered
• 5:51
  that it's
• 5:52
  the single
• 5:53
  most
• 5:53
  effective
• 5:54
  thing
• 5:55
  that we
• 5:56
  can do
• 5:56
  every day
• 5:57
  to reset
• 5:58
  our brain
• 5:59
  and
• 5:59
  our body's
• 5:59
  health.
• 6:00
  So this is
• 6:01
  really,
• 6:01
  an incredible
• 6:02
  thing to
• 6:03
  to think
• 6:03
  about
• 6:04
  and to
• 6:04
  integrate
• 6:05
  into our
• 6:05
  mindset
• 6:06
  for everyone,
• 6:07
  but
• 6:08
  especially
• 6:08
  if we're
• 6:09
  dealing with
• 6:10
  a health
• 6:10
  challenge
• 6:11
  because, if
• 6:12
  we're
• 6:12
  were told
• 6:13
  by science,
• 6:14
  they're able
• 6:14
  to measure
• 6:15
  that,
• 6:15
  you know,
• 6:16
  it's
• 6:16
  this thing,
• 6:16
  it's more
• 6:17
  important
• 6:18
  than eating.
• 6:18
  Right.
• 6:19
  if
• 6:19
  somebody is
• 6:20
  at a point
• 6:21
  in their life
• 6:21
  where
• 6:22
  they feel
• 6:22
  like
• 6:23
  their sleep
• 6:23
  is a mess,
• 6:24
  their diet
• 6:24
  is a mess,
• 6:25
  they have
• 6:26
  no energy,
• 6:27
  everything is
• 6:28
  going wrong.
• 6:28
  if they just
• 6:29
  focus on
• 6:30
  the sleep
• 6:31
  piece,
• 6:31
  that can
• 6:32
  really help
• 6:33
  to kind of
• 6:35
  get
• 6:35
  everything
• 6:36
  going,
• 6:37
  you know,
• 6:37
  in the upward
• 6:38
  spiral.
• 6:39
  Again.
• 6:39
  as we said,
• 6:40
  if
• 6:41
  something's
• 6:41
  so basic,
• 6:42
  but it's
• 6:43
  something
• 6:43
  that is
• 6:44
  incredibly
• 6:45
  powerful
• 6:46
  for everyone,
• 6:47
  you know.
• 6:47
  But
• 6:47
  especially
• 6:48
  if somebody
• 6:49
  is dealing
• 6:50
  with with
• 6:50
  a health
• 6:51
  challenge.
• 6:51
  Science Now
• 6:52
  says, that
• 6:53
  there isn't
• 6:54
  a single.
• 6:55
  biological
• 6:56
  function
• 6:57
  that doesn't
• 6:59
  benefit
• 6:59
  from good
• 7:00
  sleep. Right?
• 7:01
  So even
• 7:01
  if we're
• 7:02
  faced with a
• 7:03
  scary
• 7:04
  diagnosis
• 7:05
  and we are
• 7:06
  anxious
• 7:06
  about it,
• 7:07
  you know,
• 7:08
  thinking
• 7:08
  What
• 7:08
  is to be done
• 7:09
  by me?
• 7:10
  What can I do
• 7:11
  about it?
• 7:12
  You can start
• 7:13
  getting a
• 7:13
  good night's
• 7:14
  sleep.
• 7:14
  That is going
• 7:15
  to be,
• 7:16
  one of the
• 7:16
  best things
• 7:17
  that you
• 7:17
  can do
• 7:18
  for yourself
• 7:19
  and for your
• 7:20
  body's repair
• 7:21
  and healing.
• 7:22
  there is,
• 7:23
  a great
• 7:23
  book by,
• 7:25
  a PhD
• 7:26
  scientist,
• 7:26
  called
• 7:27
  Matthew
• 7:27
  Walker.
• 7:28
  It's called
• 7:28
  Why We Sleep.
• 7:29
  I really
• 7:30
  recommend it
• 7:30
  to anyone
• 7:31
  who has
• 7:33
  disturbed
• 7:33
  sleep.
• 7:34
  and who would
• 7:35
  like to
• 7:35
  explore
• 7:36
  this further,
• 7:37
  this is a
• 7:38
  really,
• 7:39
  really good
• 7:40
  resource.
• 7:40
  It's also
• 7:41
  written
• 7:42
  in a
• 7:42
  really user
• 7:43
  friendly way.
• 7:44
  So it has
• 7:45
  a lot of
• 7:45
  science
• 7:46
  in it,
• 7:47
  but it's
• 7:48
  it's
• 7:48
  digestible.
• 7:49
  that would be
• 7:50
  a really
• 7:50
  good place
• 7:51
  to start
• 7:51
  digging.
• 7:52
  If
• 7:53
  some of your
• 7:53
  readers are
• 7:54
  interested.
• 7:55
  Oh,
• 7:55
  I love that.
• 7:56
  Thank you.
• 7:56
  That's a
• 7:56
  that's
• 7:57
  a great
• 7:57
  resource.
• 7:58
  I always
• 7:58
  love a book
• 7:59
  on anything,
• 8:00
  but
• 8:00
  especially
• 8:00
  something
• 8:01
  that can
• 8:01
  actually
• 8:01
  be helpful
• 8:02
  to us.
• 8:02
  That's
• 8:03
  awesome.
• 8:03
  let's talk
• 8:04
  about
• 8:05
  the link
• 8:05
  between sleep
• 8:07
  and anxiety.
• 8:07
  How does that work?
• 8:08
  I haven't
• 8:09
  come across
• 8:10
  any modern
• 8:12
  science,
• 8:13
  examining
• 8:13
  the, the link
• 8:14
  between
• 8:14
  the two.
• 8:15
  I'm sure
• 8:15
  that exists.
• 8:16
  I'm positive
• 8:17
  there are,
• 8:17
  like, 17,000
• 8:18
  studies
• 8:19
  done on
• 8:19
  sleep.
• 8:19
  I'm sure
• 8:20
  some of them
• 8:20
  will be
• 8:21
  linked
• 8:21
  to anxiety.
• 8:22
  But from the
• 8:23
  Ayurveda
• 8:24
  perspective,
• 8:25
  when we're
• 8:25
  speaking
• 8:26
  about an
• 8:26
  Ayurveda
• 8:27
  perspective,
• 8:28
  this is a
• 8:28
  perspective
• 8:29
  that
• 8:29
  ancestors
• 8:30
  of humanity,
• 8:31
  thousands
• 8:32
  and
• 8:32
  thousands of
• 8:32
  years ago
• 8:33
  noticed
• 8:34
  what happens
• 8:35
  in a human
• 8:35
  body. Right.
• 8:36
  And
• 8:37
  what are the patterns
• 8:38
  that can be observed
• 8:39
  and
• 8:39
  what they observed.
• 8:41
  So this is
• 8:41
  written in
• 8:42
  Ayurveda text
• 8:43
  the more anxious
• 8:44
  a person
• 8:45
  will be,
• 8:45
  the more
• 8:46
  trouble
• 8:47
  their sleep
• 8:47
  is likely
• 8:48
  to be.
• 8:48
  So there's
• 8:49
  this link.
• 8:50
  between
• 8:51
  the more
• 8:51
  anxiety
• 8:51
  you will
• 8:52
  feel,
• 8:52
  probably
• 8:53
  the worst.
• 8:54
  You will
• 8:54
  sleep right
• 8:55
  and it goes
• 8:56
  the other way
• 8:56
  around.
• 8:56
  Makes sense
• 8:57
  if if you are
• 8:58
  somebody who,
• 9:00
  feels
• 9:00
  peaceful
• 9:01
  most of the time,
• 9:02
  you are
• 9:02
  more likely
• 9:03
  to have a
• 9:04
  good night's
• 9:05
  sleep.
• 9:05
  this is also,
• 9:06
  an
• 9:07
  interesting,
• 9:08
  link between
• 9:09
  the two
• 9:09
  for the
• 9:11
  listeners,
• 9:12
  because if
• 9:14
  you are
• 9:14
  at a point
• 9:15
  in your life
• 9:16
  where you're
• 9:16
  feeling
• 9:17
  very anxious,
• 9:18
  right,
• 9:19
  and you're
• 9:20
  finding that
• 9:21
  your sleep
• 9:22
  is very
• 9:23
  disturbed,
• 9:23
  you know,
• 9:24
  that you
• 9:24
  you only need
• 9:25
  to pick
• 9:25
  one thing.
• 9:26
  Like you
• 9:26
  can either
• 9:27
  focus on
• 9:28
  the anxiety
• 9:28
  piece
• 9:29
  or you can
• 9:30
  focus on
• 9:31
  this sleep
• 9:31
  piece.
• 9:32
  And as you
• 9:33
  work on
• 9:34
  the one,
• 9:35
  the other
• 9:35
  will
• 9:36
  improve to.
• 9:36
  So
• 9:37
  how can you
• 9:37
  work on it.
• 9:38
  Like what
• 9:38
  are some
• 9:39
  examples
• 9:40
  of things
• 9:40
  people can do
• 9:41
  in their
• 9:42
  lives to see,
• 9:43
  you know,
• 9:43
  say someone
• 9:43
  has
• 9:44
  a diagnosis
• 9:44
  and they are
• 9:45
  struggling
• 9:45
  with this
• 9:46
  easier said
• 9:47
  than done.
• 9:47
  What can
• 9:47
  they do?
• 9:50
  as general
• 9:51
  advice,
• 9:52
  right.
• 9:52
  Because
• 9:53
  Ayurveda is,
• 9:54
  it takes
• 9:55
  a
• 9:55
  personalized
• 9:56
  approach
• 9:56
  always.
• 9:57
  So we always
• 9:57
  look at
• 9:58
  a person,
• 9:58
  for example.
• 9:59
  what is going on
• 10:00
  in their life
• 10:01
  and
• 10:01
  in their body
• 10:02
  at this
• 10:02
  very moment.
• 10:03
  But
• 10:04
  as a general guideline,
• 10:07
  if someone
• 10:07
  is
• 10:08
  experiencing
• 10:09
  a lot of anxiety,
• 10:11
  the first thing
• 10:12
  that I
• 10:12
  would look
• 10:13
  at is
• 10:14
  how much
• 10:14
  caffeine
• 10:15
  are they
• 10:16
  also
• 10:16
  consuming?
• 10:17
  so that is
• 10:17
  probably one
• 10:19
  of the
• 10:19
  easiest, ways
• 10:20
  to bring
• 10:21
  the anxiety
• 10:22
  down,
• 10:22
  Because
• 10:23
  caffeine is a
• 10:24
  nervous
• 10:25
  system
• 10:25
  stimulant.
• 10:26
  So it's
• 10:27
  an anxiety
• 10:29
  is
• 10:29
  stimulation
• 10:30
  of of the
• 10:31
  mind, right.
• 10:31
  When we're
• 10:32
  anxious,
• 10:32
  our mind
• 10:33
  is stimulated
• 10:34
  because
• 10:34
  we're always
• 10:35
  projecting
• 10:35
  these
• 10:35
  scenarios.
• 10:36
  like a ping
• 10:37
  pong ball
• 10:38
  in your head.
• 10:38
  So in
• 10:39
  Ayurveda
• 10:40
  we look at
• 10:40
  qualities
• 10:41
  of what,
• 10:42
  what is happening
• 10:44
  in the body.
• 10:44
  So anxiety is
• 10:46
  a quality
• 10:46
  of movement
• 10:47
  of stimulated
• 10:48
  movement
• 10:49
  of thoughts.
• 10:50
  And so what
• 10:51
  other things
• 10:52
  in your life
• 10:53
  give you
• 10:54
  stimulation.
• 10:55
  What other
• 10:56
  other things
• 10:56
  are you
• 10:57
  consuming
• 10:58
  during
• 10:58
  the day,
• 10:59
  for example,
• 10:59
  that have the
• 11:00
  same effect.
• 11:01
  Because
• 11:02
  like attracts
• 11:03
  like.
• 11:03
  Yeah.
• 11:04
  And opposites
• 11:04
  create
• 11:05
  balance.
• 11:06
  This is like
• 11:06
  the law
• 11:07
  of nature
• 11:07
  in a way.
• 11:08
  caffeine
• 11:09
  is probably
• 11:09
  the first,
• 11:10
  where I would
• 11:10
  look.
• 11:11
  And it's
• 11:11
  incredible
• 11:12
  how many
• 11:13
  people
• 11:14
  consume
• 11:14
  way more
• 11:15
  caffeine than
• 11:16
  they are
• 11:16
  aware of.
• 11:17
  caffeine
• 11:18
  is not
• 11:18
  only in
• 11:19
  coffee,
• 11:20
  Caffeine is
• 11:21
  also in dark
• 11:22
  chocolate.
• 11:22
  Caffeine
• 11:23
  is also in,
• 11:25
  green tea,
• 11:25
  black tea,
• 11:26
  even decaf
• 11:28
  will
• 11:28
  have like
• 11:29
  30% caffeine,
• 11:30
  without being
• 11:31
  aware of it,
• 11:32
  it can really
• 11:33
  build up
• 11:34
  in our body.
• 11:35
  And then
• 11:35
  caffeine in
• 11:36
  an adult,
• 11:37
  person
• 11:38
  has a
• 11:38
  five hour
• 11:40
  half life.
• 11:41
  So it means
• 11:42
  to eliminate
• 11:42
  a caffeine
• 11:43
  that will
• 11:43
  be present
• 11:44
  in the coffee
• 11:45
  cup
• 11:45
  completely.
• 11:46
  We need
• 11:46
  ten hours.
• 11:47
  a cup
• 11:48
  of coffee
• 11:48
  in the
• 11:49
  afternoon,
• 11:49
  by the time
• 11:50
  we need to
• 11:51
  go to bed,
• 11:51
  There's
• 11:52
  still this
• 11:53
  stimulation
• 11:54
  of the
• 11:54
  nervous
• 11:55
  system
• 11:55
  that is,
• 11:56
  present in
• 11:57
  our body.
• 11:58
  There's
• 11:58
  still that
• 11:58
  stimulating
• 11:59
  effect.
• 12:00
  it's
• 12:00
  not about
• 12:01
  being guilty,
• 12:01
  though,
• 12:02
  some people
• 12:03
  handle
• 12:03
  caffeine
• 12:04
  better than
• 12:05
  others, It's
• 12:05
  usually
• 12:06
  people
• 12:06
  who have
• 12:07
  a bit
• 12:07
  more of,
• 12:08
  like,
• 12:08
  body mass.
• 12:09
  They're
• 12:09
  more stable.
• 12:10
  They have a larger
• 12:11
  frame.
• 12:12
  usually
• 12:12
  they will be
• 12:13
  less anxious.
• 12:15
  they will have,
• 12:15
  less of
• 12:16
  this anxiety,
• 12:16
  a tendency.
• 12:17
  for some
• 12:18
  people,
• 12:19
  caffeine
• 12:19
  can be
• 12:20
  a medicine.
• 12:22
  But that
• 12:23
  being said,
• 12:23
  if we're
• 12:24
  experiencing
• 12:25
  anxiety,
• 12:26
  that is
• 12:26
  probably
• 12:27
  what is
• 12:28
  firing it up
• 12:30
  even more.
• 12:31
  You know,
• 12:31
  not taking
• 12:32
  into account
• 12:33
  the outside,
• 12:33
  the
• 12:34
  circumstances,
• 12:34
  The second
• 12:35
  thing
• 12:36
  I would say,
• 12:37
  regardless of
• 12:38
  whether we're
• 12:39
  working
• 12:40
  with anxiety
• 12:41
  or with
• 12:42
  sleep,
• 12:42
  in both
• 12:43
  cases,
• 12:44
  having
• 12:44
  a regular
• 12:45
  schedule
• 12:46
  and a
• 12:46
  regular
• 12:46
  schedule
• 12:47
  for eating
• 12:48
  and sleeping
• 12:50
  is super
• 12:51
  helpful.
• 12:51
  when it comes
• 12:52
  to, sleep,
• 12:53
  health,
• 12:53
  but also
• 12:54
  it helps
• 12:55
  to bring down
• 12:56
  anxiety.
• 12:57
  in Ayurveda
• 12:58
  actually
• 12:58
  when we
• 12:59
  treat anxiety
• 13:00
  and poor
• 13:00
  sleep,
• 13:01
  the remedies
• 13:02
  are very,
• 13:02
  very similar
• 13:03
  because we're
• 13:04
  actually
• 13:04
  treating the
• 13:05
  same root
• 13:06
  cause,
• 13:06
  which is
• 13:07
  too much
• 13:08
  movement.
• 13:09
  The quality
• 13:10
  of movement.
• 13:11
  so ideally
• 13:13
  the bedtime
• 13:13
  would be
• 13:14
  £0.10 pm.
• 13:15
  for a
• 13:16
  good sleep
• 13:16
  hygiene,
• 13:17
  that is
• 13:18
  when our body
• 13:20
  if we're if
• 13:21
  we manage
• 13:21
  to sleep
• 13:23
  by 10 p.m.,
• 13:24
  then that is
• 13:26
  when our body
• 13:27
  can benefit
• 13:29
  from the
• 13:29
  most deep
• 13:30
  sleep cycles.
• 13:31
  Because we
• 13:32
  experience
• 13:32
  our body
• 13:33
  goes through,
• 13:34
  deep sleep
• 13:35
  and then REM
• 13:36
  sleep
• 13:36
  cycles and,
• 13:37
  and then it
• 13:38
  kind of like
• 13:39
  it's kind
• 13:39
  of this,
• 13:39
  like, wave
• 13:40
  like movement
• 13:41
  throughout
• 13:41
  the night.
• 13:42
  And we will
• 13:43
  see that,
• 13:43
  the first
• 13:44
  four hours
• 13:45
  of the night.
• 13:45
  So from
• 13:46
  10 p.m.
• 13:47
  to about
• 13:47
  2 a.m.,
• 13:49
  that is
• 13:49
  when we have
• 13:50
  the highest
• 13:50
  concentration
• 13:51
  of deep
• 13:52
  sleep.
• 13:53
  Then
• 13:53
  afterwards
• 13:54
  the sleep,
• 13:55
  the second
• 13:55
  part of
• 13:55
  the night
• 13:56
  or sleep
• 13:56
  becomes
• 13:57
  lighter.
• 13:57
  So that's
• 13:58
  when we have
• 13:58
  more dreams,
• 13:59
  you know,
• 14:00
  other
• 14:00
  processes
• 14:01
  take place,
• 14:02
  but in it's
• 14:03
  in the deep
• 14:03
  sleep state
• 14:04
  that our body
• 14:06
  is best
• 14:07
  at repairing
• 14:08
  and
• 14:09
  regenerating.
• 14:10
  So that's
• 14:10
  incredibly
• 14:11
  important
• 14:11
  for anyone
• 14:12
  with health.
• 14:12
  It's it
• 14:13
  it's
• 14:13
  important
• 14:14
  for everyone.
• 14:14
  But
• 14:15
  especially
• 14:15
  if, we're
• 14:16
  dealing
• 14:17
  with, health
• 14:17
  challenges.
• 14:18
  that would be
• 14:19
  that would be
• 14:20
  the second
• 14:21
  piece
• 14:21
  that I
• 14:21
  would advise
• 14:22
  people.
• 14:23
  So checking
• 14:24
  how much
• 14:24
  coffee
• 14:24
  you're
• 14:24
  having for
• 14:25
  the day
• 14:26
  doesn't mean
• 14:27
  you know that
• 14:27
  you have to
• 14:28
  cut it
• 14:29
  all out.
• 14:29
  In fact,
• 14:30
  if somebody
• 14:31
  is, very used
• 14:33
  to having
• 14:33
  a lot
• 14:34
  of coffee,
• 14:34
  like
• 14:35
  three cups of
• 14:35
  coffee
• 14:36
  per day,
• 14:36
  and if they
• 14:37
  suddenly go
• 14:38
  off it,
• 14:39
  it can
• 14:39
  create,
• 14:40
  you know,
• 14:41
  withdrawal
• 14:41
  symptoms.
• 14:42
  It can create
• 14:43
  agitation,
• 14:44
  extra
• 14:44
  agitation
• 14:45
  in the body
• 14:45
  because
• 14:46
  that's a very
• 14:47
  sudden
• 14:47
  change.
• 14:48
  And any
• 14:48
  kind of
• 14:49
  sudden change
• 14:50
  can create
• 14:50
  agitation.
• 14:51
  So, you know,
• 14:52
  phasing it
• 14:53
  out.
• 14:53
  Maybe
• 14:54
  I was
• 14:54
  making like
• 14:55
  half a cup
• 14:56
  less,
• 14:57
  you know, or
• 14:58
  replacing it
• 14:59
  with an
• 15:00
  alternative,
• 15:00
  especially in
• 15:01
  the
• 15:01
  afternoon.
• 15:02
  And then
• 15:02
  gradually
• 15:03
  phasing it out
• 15:03
  and then
• 15:04
  looking at
• 15:05
  what time
• 15:06
  are you going
• 15:07
  to bed.
• 15:08
  Right.
• 15:08
  What is
• 15:09
  what is
• 15:10
  your evening
• 15:11
  routine?
• 15:11
  Are you
• 15:12
  allowing your
• 15:12
  nervous
• 15:13
  system
• 15:14
  to wind down?
• 15:15
  Because
• 15:16
  our nervous
• 15:16
  system
• 15:17
  also needs,
• 15:17
  like,
• 15:18
  a buffer,
• 15:19
  you know,
• 15:19
  to go
• 15:20
  from,
• 15:21
  from,
• 15:21
  like,
• 15:21
  high
• 15:22
  functioning
• 15:22
  working brain
• 15:24
  into a
• 15:24
  relaxed
• 15:25
  brain.
• 15:25
  it's not
• 15:26
  like a on and
• 15:27
  off switch.
• 15:28
  So we need to
• 15:29
  also foresee
• 15:30
  a couple
• 15:30
  of hours
• 15:31
  in the
• 15:31
  evening
• 15:32
  where
• 15:32
  we reduce
• 15:33
  our screen
• 15:34
  time right
• 15:35
  where we do
• 15:36
  something
• 15:37
  relaxing,
• 15:38
  whatever that
• 15:39
  that that
• 15:39
  can be
• 15:40
  different
• 15:40
  for everyone.
• 15:41
  You know,
• 15:42
  everyone
• 15:42
  will relate
• 15:43
  to different
• 15:43
  practices,
• 15:44
  but
• 15:44
  things like
• 15:45
  taking
• 15:46
  a bath,
• 15:46
  reading
• 15:47
  a book,
• 15:48
  you know,
• 15:48
  going for
• 15:49
  a walk,
• 15:50
  hopefully
• 15:50
  not doing
• 15:51
  some kind of
• 15:52
  intense
• 15:53
  activity.
• 15:53
  So either
• 15:54
  physical,
• 15:55
  intense
• 15:55
  workout
• 15:56
  right
• 15:56
  before bed
• 15:57
  or like
• 15:58
  anything
• 15:59
  that is
• 16:00
  intellectually
• 16:01
  intense or
• 16:03
  emotionally
• 16:04
  intense,
• 16:05
  you know,
• 16:05
  thinking of
• 16:06
  your evening
• 16:07
  like a couple
• 16:08
  of hours
• 16:08
  before
• 16:09
  your bedtime
• 16:11
  as like
• 16:12
  this
• 16:12
  buffer zone
• 16:13
  for your
• 16:13
  nervous
• 16:14
  system,
• 16:14
  And seeing
• 16:15
  what
• 16:15
  practices
• 16:15
  resonate
• 16:16
  with you?
• 16:17
  What do you enjoy
• 16:18
  doing that
• 16:18
  brings you
• 16:19
  the feeling
• 16:20
  of peace?
• 16:22
  definitely.
• 16:23
  Looking
• 16:23
  at, screen
• 16:24
  news
• 16:25
  in the evening
• 16:26
  because we,
• 16:26
  know already
• 16:27
  also that,
• 16:28
  there's
• 16:28
  studies
• 16:29
  that blue
• 16:30
  light
• 16:30
  exposure, to
• 16:31
  blue light
• 16:32
  it kind of
• 16:33
  messes up
• 16:33
  with our
• 16:34
  hormones,
• 16:35
  especially
• 16:36
  melatonin.
• 16:36
  there are
• 16:37
  ways that
• 16:37
  you can
• 16:38
  make
• 16:39
  your phone
• 16:39
  less
• 16:39
  attractive.
• 16:40
  There's a
• 16:41
  setting that
• 16:42
  makes it
• 16:42
  all dark
• 16:43
  and
• 16:44
  unattractive
• 16:45
  to look at
• 16:45
  in the
• 16:46
  evening.
• 16:47
  especially in
• 16:47
  the winter,
• 16:48
  now we use
• 16:49
  our lights
• 16:50
  less,
• 16:50
  the lights
• 16:51
  that you have
• 16:51
  in the house
• 16:52
  after dark,
• 16:53
  that they're
• 16:54
  nervous,
• 16:54
  system
• 16:54
  friendly.
• 16:55
  for people
• 16:56
  who, who
• 16:56
  really are
• 16:57
  struggling
• 16:58
  with
• 16:58
  insomnia,
• 16:59
  I would
• 16:59
  really
• 17:00
  recommend
• 17:00
  also
• 17:01
  looking like
• 17:02
  you can film
• 17:03
  your light
• 17:04
  with your phone
• 17:04
  through
• 17:05
  your camera
• 17:05
  and see
• 17:06
  in the recording
• 17:07
  if it
• 17:07
  flickers,
• 17:08
  sometimes
• 17:09
  we won't
• 17:09
  be able
• 17:10
  to notice
• 17:10
  that with
• 17:11
  a naked eye,
• 17:12
  but I
• 17:12
  was nervous.
• 17:13
  System
• 17:13
  notices it.
• 17:14
  So
• 17:14
  if you have
• 17:15
  flickering
• 17:15
  lights in
• 17:16
  your rooms,
• 17:17
  where
• 17:17
  you spend
• 17:18
  your
• 17:19
  evenings,
• 17:19
  you know,
• 17:20
  that's
• 17:20
  something
• 17:20
  you could
• 17:21
  look at.
• 17:21
  there are
• 17:22
  special
• 17:22
  light bulbs
• 17:23
  that you can,
• 17:23
  get as well
• 17:24
  that are
• 17:25
  more nervous,
• 17:26
  system
• 17:26
  friendly.
• 17:27
  So that's
• 17:28
  fascinating.
• 17:28
  So if
• 17:29
  you're light,
• 17:29
  if you look
• 17:30
  at your light
• 17:30
  through your phone
• 17:31
  and it
• 17:31
  flickers,
• 17:32
  what kind of
• 17:33
  lights are
• 17:34
  those?
• 17:34
  Are those
• 17:35
  like the
• 17:35
  kind of,
• 17:36
  like the new
• 17:36
  energy
• 17:37
  saving ones
• 17:37
  or they're
• 17:38
  probably
• 17:38
  the more
• 17:38
  likely ones
• 17:39
  to flicker.
• 17:40
  So
• 17:40
  fluorescent
• 17:41
  lights.
• 17:41
  I'm
• 17:42
  not an expert
• 17:43
  in lights.
• 17:44
  but
• 17:44
  definitely
• 17:45
  if
• 17:45
  they flicker,
• 17:46
  they will
• 17:47
  agitate our
• 17:48
  nervous
• 17:49
  system
• 17:49
  in a way
• 17:49
  that we can
• 17:50
  perceive.
• 17:50
  some people,
• 17:52
  it might be
• 17:52
  fine.
• 17:53
  like for
• 17:54
  people
• 17:54
  who in
• 17:54
  general are
• 17:55
  sensitive.
• 17:56
  So, you
• 17:57
  know, going
• 17:58
  through a lot
• 17:58
  of anxiety
• 17:59
  or not
• 18:00
  sleeping
• 18:00
  well,
• 18:01
  that is
• 18:01
  an additional,
• 18:02
  an
• 18:02
  additional thing
• 18:03
  that
• 18:03
  they could
• 18:04
  look at.
• 18:05
  I think
• 18:05
  it would be
• 18:05
  probably LED
• 18:06
  lights,
• 18:07
  but don't
• 18:07
  quote me
• 18:08
  on that.
• 18:08
  Yeah,
• 18:09
  that actually
• 18:09
  that makes
• 18:10
  a lot
• 18:10
  of sense.
• 18:11
  We can do
• 18:11
  a little
• 18:11
  research
• 18:12
  into that
• 18:12
  and maybe
• 18:12
  see if
• 18:13
  we can do
• 18:13
  like a
• 18:13
  follow up
• 18:14
  with,
• 18:14
  something
• 18:15
  on lights
• 18:15
  because
• 18:16
  I've never
• 18:16
  heard of this.
• 18:17
  So this to me
• 18:17
  is
• 18:17
  fascinating.
• 18:18
  This is definitely
• 18:19
  something
• 18:19
  that we
• 18:20
  could
• 18:20
  look into
• 18:20
  a little more
• 18:21
  there is,
• 18:21
  lamp shop,
• 18:22
  that
• 18:23
  I drive past
• 18:24
  every time
• 18:25
  I go,
• 18:26
  to my
• 18:26
  grocery
• 18:27
  store.
• 18:27
  when I drive
• 18:28
  by, there's
• 18:29
  a camera
• 18:29
  on my car.
• 18:30
  I can see,
• 18:31
  like,
• 18:32
  when
• 18:32
  I drive past,
• 18:33
  when I
• 18:34
  look at
• 18:34
  that shop
• 18:35
  through
• 18:36
  the camera,
• 18:37
  it's going in
• 18:38
  all
• 18:38
  directions.
• 18:39
  It's like,
• 18:40
  flickering,
• 18:41
  like crazy.
• 18:42
  And it's
• 18:43
  a room
• 18:43
  full of you
• 18:44
  know,
• 18:44
  pretty lamps.
• 18:45
  And so I'm
• 18:45
  thinking,
• 18:46
  like,
• 18:46
  for the
• 18:47
  people
• 18:47
  working
• 18:48
  there,
• 18:48
  I wonder, how
• 18:50
  they're
• 18:50
  sleeping.
• 18:50
  Oh, you just
• 18:51
  blew my mind.
• 18:51
  because
• 18:52
  that's
• 18:52
  happened
• 18:52
  before where
• 18:53
  I've taken
• 18:53
  a, you know,
• 18:54
  a video and.
• 18:55
  Yeah,
• 18:55
  you see
• 18:55
  the light
• 18:56
  bulbs
• 18:56
  flashing
• 18:57
  and you
• 18:57
  can't see it
• 18:57
  to the
• 18:58
  naked eye,
• 18:58
  but
• 18:58
  in a video
• 18:59
  you can
• 18:59
  that is
• 19:00
  really
• 19:00
  fascinating.
• 19:01
  I'm going
• 19:01
  to go like
• 19:02
  film on my
• 19:02
  light bulb.
• 19:03
  Now.
• 19:03
  starting with
• 19:04
  these three
• 19:05
  things,
• 19:05
  monitoring
• 19:06
  your caffeine
• 19:07
  intake,
• 19:08
  checking
• 19:08
  your bedtime
• 19:10
  and seeing
• 19:10
  how you're
• 19:11
  using your
• 19:11
  evening time.
• 19:12
  Are you
• 19:13
  using it
• 19:13
  to get more
• 19:14
  stuff done
• 19:15
  or are you
• 19:16
  is other
• 19:17
  things
• 19:17
  that you
• 19:18
  can do
• 19:18
  to help
• 19:19
  yourself
• 19:20
  wind down
• 19:21
  Then
• 19:21
  checking,
• 19:22
  your blue
• 19:22
  light
• 19:23
  exposure And,
• 19:24
  light
• 19:25
  bulb
• 19:25
  exposure.
• 19:26
  I mean,
• 19:27
  we have
• 19:27
  evolved, over
• 19:28
  millennia.
• 19:29
  we were living
• 19:30
  in tune
• 19:31
  with natural
• 19:31
  rhythms.
• 19:32
  And so
• 19:32
  what happens,
• 19:33
  what happens
• 19:34
  when the sun
• 19:35
  goes down
• 19:36
  our body
• 19:37
  technically
• 19:38
  should not
• 19:38
  be exposed
• 19:39
  to light
• 19:40
  when you.
• 19:41
  Bright light.
• 19:42
  that,
• 19:42
  in general
• 19:43
  helpful
• 19:44
  for our
• 19:44
  health,
• 19:45
  it's going to
• 19:45
  be helpful
• 19:46
  for sleep.
• 19:47
  it's going
• 19:48
  to be
• 19:48
  helpful
• 19:48
  overall
• 19:49
  because
• 19:49
  this is
• 19:50
  how our
• 19:50
  body's
• 19:51
  evolved.
• 19:51
  And the
• 19:51
  same goes
• 19:53
  for for
• 19:54
  digestion.
• 19:54
  Our digestion
• 19:55
  also follows
• 19:56
  the rhythm
• 19:57
  of the sun.
• 19:58
  We can digest
• 19:59
  the most.
• 20:00
  Our digestion
• 20:00
  is strongest
• 20:01
  at lunch
• 20:02
  when the sun
• 20:03
  is highest
• 20:04
  in the sky.
• 20:04
  if we consume
• 20:06
  the most
• 20:07
  of our food
• 20:08
  at lunch,
• 20:09
  that's when
• 20:09
  we digest
• 20:10
  food the
• 20:10
  most.
• 20:10
  And often
• 20:11
  what happens
• 20:11
  nowadays is
• 20:12
  that people
• 20:13
  would have
• 20:14
  lunch on
• 20:14
  the go,
• 20:15
  having
• 20:15
  a snack
• 20:16
  or something.
• 20:17
  And then have
• 20:18
  a big meal
• 20:19
  at dinner,
• 20:20
  which
• 20:20
  can also
• 20:21
  sometimes
• 20:22
  disrupt sleep
• 20:23
  because
• 20:23
  at dinner
• 20:24
  our digestion
• 20:26
  capacity
• 20:27
  goes down,
• 20:27
  just like
• 20:28
  the sun.
• 20:28
  that's
• 20:29
  another thing
• 20:29
  for sleep
• 20:30
  health.
• 20:30
  checking.
• 20:31
  When are you
• 20:31
  having
• 20:32
  dinner?
• 20:32
  Are you
• 20:33
  leaving?
• 20:33
  enough hours
• 20:35
  for maybe,
• 20:35
  leaving
• 20:36
  a good
• 20:36
  buffer of
• 20:36
  3 hours
• 20:37
  before
• 20:38
  you're going
• 20:39
  to sleep.
• 20:39
  That for me.
• 20:40
  That's
• 20:40
  a big one.
• 20:41
  I tend to eat
• 20:42
  more of
• 20:43
  my food
• 20:43
  in the middle
• 20:44
  of the day.
• 20:44
  I don't
• 20:45
  eat dinner
• 20:45
  very often.
• 20:46
  and when I
• 20:46
  do eat dinner
• 20:48
  especially
• 20:48
  a later
• 20:48
  bigger
• 20:49
  dinner,
• 20:49
  I don't sleep
• 20:50
  near as well.
• 20:51
  But when I
• 20:51
  go to bed
• 20:52
  I'm more
• 20:52
  of an
• 20:52
  empty
• 20:53
  stomach.
• 20:53
  I always
• 20:54
  sleep so
• 20:54
  much better.
• 20:54
  So that is
• 20:55
  something
• 20:55
  that I
• 20:55
  try to do
• 20:56
  and I, as
• 20:57
  I can tell,
• 20:57
  a huge
• 20:58
  difference.
• 20:59
  Yeah, yeah.
• 20:59
  For me
• 21:00
  it's
• 21:00
  the same.
• 21:01
  And that's
• 21:02
  because
• 21:02
  our body so
• 21:04
  especially
• 21:05
  during
• 21:05
  this time
• 21:06
  from 10 p.m.
• 21:07
  to 2 a.m.,
• 21:09
  that is when
• 21:10
  our body's
• 21:11
  doing
• 21:11
  a different
• 21:12
  kind of
• 21:12
  digestion
• 21:13
  according
• 21:13
  to Ayurveda
• 21:15
  So it's not
• 21:16
  supposed to
• 21:17
  be digesting
• 21:17
  food, right?
• 21:18
  That's
• 21:19
  supposed to
• 21:19
  have already
• 21:20
  gone through.
• 21:21
  And during
• 21:22
  this time
• 21:22
  it's
• 21:23
  digesting
• 21:23
  life.
• 21:24
  It's
• 21:24
  digesting
• 21:25
  our
• 21:25
  experiences.
• 21:27
  It's
• 21:27
  compartmentalizing
• 21:28
  part mental
• 21:29
  criminalizing.
• 21:30
  You know,
• 21:30
  what happened
• 21:31
  to us
• 21:32
  during
• 21:32
  the day?
• 21:33
  Sorting out
• 21:34
  our memories,
• 21:35
  sorting out
• 21:36
  our stories.
• 21:37
  And
• 21:37
  that is also
• 21:38
  the time
• 21:39
  when,
• 21:40
  so that's
• 21:40
  when we are
• 21:41
  supposed to
• 21:42
  be in
• 21:42
  deep sleep.
• 21:43
  That is
• 21:44
  the time
• 21:44
  when most
• 21:45
  of the body
• 21:46
  regenerative
• 21:46
  processes
• 21:47
  happen.
• 21:47
  So those
• 21:48
  processes,
• 21:49
  they will be
• 21:50
  impaired
• 21:51
  if our stomach is
• 21:53
  full.
• 21:53
  Because then
• 21:54
  our body
• 21:55
  needs to
• 21:55
  multitask.
• 21:56
  we know
• 21:56
  that
• 21:56
  multitasking
• 21:57
  doesn't
• 21:58
  really work
• 21:59
  because you
• 21:59
  end up
• 22:00
  not doing
• 22:01
  any of the
• 22:01
  tasks well.
• 22:02
  So yes,
• 22:03
  you either
• 22:04
  digest.
• 22:04
  Everything or
• 22:05
  you have you.
• 22:06
  In the morning
• 22:07
  and you
• 22:08
  neither
• 22:08
  repair well.
• 22:09
  So yes.
• 22:10
  that's
• 22:10
  another thing
• 22:11
  that
• 22:11
  people can
• 22:12
  look at
• 22:13
  to sleep
• 22:13
  better.
• 22:14
  Definitely.
• 22:14
  And that is,
• 22:15
  I think,
• 22:16
  very true.
• 22:16
  We could do a
• 22:17
  whole
• 22:17
  episode on
• 22:18
  just eating
• 22:19
  windows,
• 22:19
  I feel like
• 22:20
  because
• 22:20
  especially
• 22:21
  when you are
• 22:21
  trying to
• 22:23
  heal yourself
• 22:24
  and you're
• 22:24
  going through
• 22:25
  something
• 22:25
  like that,
• 22:26
  there are
• 22:26
  so many
• 22:27
  studies on
• 22:28
  when the
• 22:28
  restorative
• 22:29
  processes
• 22:30
  happen in
• 22:30
  your body
• 22:31
  after eating,
• 22:32
  you know,
• 22:32
  there's
• 22:32
  different
• 22:33
  hour marks
• 22:33
  and I don't
• 22:33
  have them
• 22:34
  all memorized.
• 22:34
  But I've read
• 22:35
  this on
• 22:35
  the times
• 22:35
  where
• 22:36
  at this hour,
• 22:37
  since you've
• 22:37
  stopped
• 22:38
  eating,
• 22:38
  this process
• 22:39
  starts.
• 22:39
  And then
• 22:39
  at this
• 22:39
  hour mark,
• 22:40
  this process
• 22:40
  starts.
• 22:41
  And to
• 22:41
  get into
• 22:42
  that deep
• 22:42
  healing,
• 22:43
  restorative
• 22:44
  state,
• 22:44
  you have to be
• 22:45
  fasted for
• 22:45
  quite
• 22:45
  a few hours.
• 22:46
  So
• 22:46
  the normal,
• 22:47
  you know, for
• 22:48
  like
• 22:48
  obviously
• 22:49
  we're
• 22:49
  in America.
• 22:49
  So for us
• 22:50
  like that
• 22:50
  normal
• 22:51
  American
• 22:52
  eating
• 22:52
  schedule
• 22:53
  where you're
• 22:53
  eating at
• 22:54
  like
• 22:54
  6:07 p.m.
• 22:55
  at night,
• 22:55
  you're never
• 22:56
  going to get
• 22:56
  to that
• 22:56
  phase.
• 22:59
  Yeah.
• 23:00
  I mean, also
• 23:00
  it depends
• 23:01
  how much
• 23:01
  you eat,
• 23:02
  right?
• 23:02
  so
• 23:03
  indeed this
• 23:04
  this could be
• 23:05
  this
• 23:05
  could be
• 23:05
  a whole
• 23:06
  other
• 23:06
  episode,
• 23:07
  whether we do
• 23:07
  a lot like
• 23:08
  digestion is
• 23:09
  so sleep
• 23:10
  is huge.
• 23:11
  Digestion
• 23:12
  is also huge.
• 23:12
  These are like,
• 23:13
  you know, the
• 23:14
  two things,
• 23:14
  but indeed
• 23:15
  measuring.
• 23:16
  there are
• 23:16
  actually
• 23:17
  physiological
• 23:18
  ways
• 23:18
  to measure
• 23:19
  what your
• 23:20
  perfect
• 23:21
  portion
• 23:21
  should be.
• 23:22
  so there are,
• 23:23
  there are
• 23:24
  ways that
• 23:24
  you can,
• 23:25
  that you
• 23:26
  can like
• 23:26
  get a sense
• 23:27
  of how much
• 23:28
  can I
• 23:28
  actually eat
• 23:29
  so that
• 23:30
  I don't
• 23:31
  feel heavy
• 23:31
  afterwards
• 23:32
  or that
• 23:33
  it doesn't
• 23:33
  disrupt
• 23:34
  my sleep.
• 23:35
  And so on?
• 23:35
  Yeah, yeah.
• 23:36
  And then also
• 23:37
  I think, not
• 23:38
  completely in
• 23:38
  line
• 23:39
  with that
• 23:39
  because it is
• 23:40
  sort of
• 23:40
  a whole
• 23:40
  other issue.
• 23:41
  But somewhat
• 23:42
  in line with
• 23:42
  that is
• 23:43
  alcohol.
• 23:43
  If you,
• 23:44
  you know,
• 23:44
  especially as
• 23:44
  we age,
• 23:45
  if we
• 23:45
  drink
• 23:46
  alcohol,
• 23:46
  a
• 23:46
  lot of times
• 23:47
  it wakes up
• 23:47
  in the middle
• 23:47
  of the night
• 23:48
  and there's
• 23:48
  the whole
• 23:49
  chemical
• 23:49
  process
• 23:49
  that's
• 23:50
  happening
• 23:50
  that is waking us
• 23:51
  up.
• 23:51
  So
• 23:51
  if that happens
• 23:52
  to you,
• 23:52
  you're not
• 23:53
  the only one.
• 23:53
  It's not
• 23:54
  a weird
• 23:54
  new thing
• 23:54
  that is
• 23:55
  actually,
• 23:56
  that's
• 23:56
  all of us.
• 23:56
  It is
• 23:57
  a chemical
• 23:57
  process
• 23:58
  that wakes
• 23:58
  you up around
• 23:59
  like 2 a.m..
• 23:59
  that's
• 24:00
  another thing
• 24:00
  that
• 24:00
  we could do
• 24:01
  is, you know,
• 24:02
  cut back on
• 24:02
  the alcohol
• 24:03
  or skip it.
• 24:05
  Matthew
• 24:06
  Walker
• 24:07
  talks about,
• 24:08
  in that book,
• 24:09
  why we sleep,
• 24:09
  as a very
• 24:10
  simple
• 24:11
  one pager
• 24:12
  of, like,
• 24:12
  good sleep
• 24:13
  hygiene.
• 24:13
  So this is
• 24:14
  going to be
• 24:14
  not from
• 24:15
  the Ayurveda
• 24:16
  perspective,
• 24:16
  from the
• 24:17
  scientific
• 24:17
  perspective,
• 24:18
  but they're
• 24:18
  actually
• 24:19
  super,
• 24:19
  super
• 24:19
  similar.
• 24:20
  And he also
• 24:21
  talks
• 24:21
  about alcohol
• 24:23
  quite quite
• 24:24
  extensively
• 24:24
  there.
• 24:25
  and
• 24:25
  the effect
• 24:26
  that it has
• 24:27
  on sleep.
• 24:27
  and caffeine
• 24:28
  also he has
• 24:29
  quite some
• 24:30
  discussions.
• 24:30
  I would
• 24:31
  really,
• 24:31
  really
• 24:32
  recommend
• 24:32
  this book.
• 24:32
  I,
• 24:33
  I use it
• 24:34
  a lot.
• 24:34
  I read it
• 24:35
  several
• 24:35
  times and,
• 24:36
  yeah,
• 24:37
  it's really
• 24:37
  good.
• 24:38
  So how much
• 24:38
  sleep
• 24:39
  do we need?
• 24:43
  so from
• 24:44
  the
• 24:44
  scientific
• 24:45
  perspective,
• 24:46
  they say
• 24:46
  between 7
• 24:47
  and 9 hours,
• 24:48
  but
• 24:49
  they don't
• 24:50
  say who
• 24:51
  should
• 24:51
  have seven,
• 24:51
  who should
• 24:52
  have eight
• 24:52
  and who
• 24:53
  should have
• 24:53
  nine hours.
• 24:54
  from the
• 24:55
  Ayurveda
• 24:55
  perspective,
• 24:56
  we do advise
• 24:57
  who should
• 24:58
  have seven,
• 24:58
  who should
• 24:59
  have eight
• 24:59
  and who
• 25:00
  should
• 25:00
  have nine.
• 25:01
  in general
• 25:01
  how much
• 25:02
  sleep
• 25:02
  a person
• 25:03
  needs will
• 25:03
  depend on
• 25:04
  their body
• 25:05
  type.
• 25:05
  No
• 25:06
  one should be
• 25:06
  getting less
• 25:07
  than seven,
• 25:07
  that's
• 25:08
  for sure.
• 25:08
  if you're
• 25:09
  getting less
• 25:09
  than seven
• 25:10
  hours,
• 25:10
  per day.
• 25:11
  Per night,
• 25:12
  you are sleep
• 25:12
  deprived.
• 25:13
  You're
• 25:13
  in sleep.
• 25:14
  You're
• 25:14
  running up
• 25:15
  a sleep
• 25:15
  deficit.
• 25:16
  from the
• 25:16
  Ayurveda
• 25:17
  perspective,
• 25:17
  in general,
• 25:18
  people
• 25:19
  who will be
• 25:20
  needing
• 25:21
  the most
• 25:21
  sleep.
• 25:22
  So nine
• 25:23
  hours
• 25:23
  will be
• 25:23
  people
• 25:24
  who are
• 25:25
  experiencing
• 25:26
  anxiety going
• 25:27
  through major
• 25:28
  changes,
• 25:29
  who
• 25:29
  already have
• 25:30
  a disrupted
• 25:31
  sleep.
• 25:31
  people who,
• 25:33
  tend to lose
• 25:34
  or gain
• 25:34
  weight, in
• 25:35
  short
• 25:36
  amount of time.
• 25:37
  So it's in
• 25:37
  general
• 25:38
  a person,
• 25:39
  there is
• 25:40
  less
• 25:40
  stability
• 25:41
  to them
• 25:42
  and to their
• 25:42
  body.
• 25:43
  they are
• 25:43
  either going
• 25:45
  through
• 25:45
  circumstances
• 25:46
  that are
• 25:47
  destabilizing
• 25:48
  them or
• 25:49
  their body
• 25:50
  is, going
• 25:51
  through
• 25:52
  some, or
• 25:53
  their body
• 25:53
  is depleted.
• 25:55
  so somebody
• 25:55
  who has,
• 25:56
  has
• 25:57
  experienced
• 25:57
  burnout,
• 25:58
  And now
• 25:58
  they're,
• 25:59
  they have
• 25:59
  like chronic
• 26:00
  fatigue
• 26:01
  or depletion
• 26:02
  and so on.
• 26:02
  So these are
• 26:03
  the types
• 26:04
  of people
• 26:05
  who would be,
• 26:06
  the types
• 26:07
  of adults
• 26:07
  because we're
• 26:07
  talking
• 26:08
  about adults
• 26:08
  here,
• 26:09
  who would be
• 26:09
  recommended
• 26:09
  to have
• 26:10
  the most
• 26:10
  sleep.
• 26:11
  As a general
• 26:12
  rule,
• 26:12
  if we're in
• 26:13
  recovery
• 26:14
  of health,
• 26:15
  we can have
• 26:15
  more,
• 26:16
  we should have
• 26:16
  even more
• 26:17
  than nine
• 26:18
  hours
• 26:19
  if we are
• 26:19
  feeling
• 26:20
  compelled
• 26:20
  to, people
• 26:21
  who can do
• 26:22
  with seven
• 26:22
  hours
• 26:23
  of sleep
• 26:23
  would be
• 26:24
  typically the
• 26:25
  the kind
• 26:25
  of person,
• 26:26
  that I
• 26:27
  discussed
• 26:27
  when we,
• 26:28
  when we're
• 26:29
  talking
• 26:29
  about coffee.
• 26:30
  people
• 26:30
  who will
• 26:31
  have, like,
• 26:31
  a larger
• 26:32
  frame,
• 26:33
  heavier
• 26:33
  weight
• 26:34
  and in
• 26:34
  general,
• 26:35
  for them,
• 26:35
  it's really
• 26:36
  difficult
• 26:36
  to get
• 26:37
  going in
• 26:37
  the morning.
• 26:38
  So
• 26:39
  they have
• 26:39
  this tendency
• 26:40
  to oversleep
• 26:42
  and they love
• 26:43
  lounging.
• 26:44
  they are like
• 26:45
  less inclined
• 26:46
  towards
• 26:47
  physical
• 26:47
  activity.
• 26:48
  So there
• 26:48
  we see that
• 26:49
  we're trying
• 26:49
  to bring
• 26:50
  in opposites
• 26:51
  to create
• 26:52
  balance.
• 26:52
  Right.
• 26:53
  So when
• 26:54
  when somebody
• 26:55
  is has more
• 26:56
  of this
• 26:57
  heavy quality
• 26:58
  in the mind
• 26:59
  and the body,
• 27:00
  we can
• 27:00
  have them on
• 27:00
  seven hours
• 27:01
  of sleep,
• 27:02
  that's fine.
• 27:02
  But you
• 27:03
  know, if,
• 27:04
  if you aim
• 27:04
  for like
• 27:05
  8 or 9,
• 27:07
  that's,
• 27:07
  that's
• 27:08
  already,
• 27:08
  and it's
• 27:09
  probably much
• 27:10
  better than
• 27:10
  the majority
• 27:11
  of the
• 27:11
  population.
• 27:12
  just as some
• 27:13
  extra
• 27:14
  motivation,
• 27:15
  for people
• 27:16
  to, to
• 27:17
  take this
• 27:17
  really
• 27:18
  seriously.
• 27:18
  now there is
• 27:20
  science that
• 27:21
  shows to,
• 27:22
  for example,
• 27:22
  they did
• 27:23
  this
• 27:23
  experiment
• 27:24
  where
• 27:24
  they had
• 27:26
  people on
• 27:27
  six hours
• 27:28
  of sleep
• 27:29
  per night
• 27:29
  for one week
• 27:31
  in a lab,
• 27:31
  and they
• 27:32
  tested their
• 27:33
  genetic
• 27:33
  expression.
• 27:34
  So
• 27:35
  the genetic code
• 27:36
  they noticed
• 27:37
  starts
• 27:38
  to change
• 27:39
  after
• 27:39
  one week
• 27:40
  of
• 27:40
  getting the
• 27:41
  six hours
• 27:42
  of sleep.
• 27:42
  So that's
• 27:43
  crazy.
• 27:44
  the certain
• 27:45
  segments of
• 27:46
  the DNA
• 27:47
  molecule,
• 27:48
  you know,
• 27:48
  we have like,
• 27:49
  very long
• 27:50
  strands
• 27:50
  and only
• 27:51
  certain
• 27:52
  segments
• 27:53
  will be
• 27:53
  activated
• 27:54
  and expressed
• 27:55
  at
• 27:55
  certain times.
• 27:56
  And so
• 27:57
  they found
• 27:57
  that after
• 27:58
  only one week
• 27:59
  of having
• 28:00
  somebody on
• 28:00
  six hours
• 28:01
  of sleep,
• 28:02
  the segments
• 28:03
  that were,
• 28:04
  in relation
• 28:05
  to chronic
• 28:06
  inflammation.
• 28:09
  the part
• 28:09
  of the
• 28:10
  DNA molecule
• 28:11
  that starts,
• 28:11
  you give
• 28:12
  orders to
• 28:13
  our cells,
• 28:14
  the ones
• 28:15
  that increase
• 28:16
  are the ones
• 28:17
  that we don't
• 28:17
  want
• 28:17
  happening
• 28:18
  in our body.
• 28:19
  And so
• 28:19
  the ones that
• 28:20
  were related
• 28:21
  to, good
• 28:22
  metabolism
• 28:22
  and good
• 28:23
  immunity
• 28:24
  start
• 28:25
  to be
• 28:25
  expressed
• 28:26
  less.
• 28:27
  So that is
• 28:28
  very
• 28:28
  important
• 28:28
  to realize
• 28:29
  that,
• 28:30
  you know,
• 28:30
  when we are
• 28:32
  lacking
• 28:33
  sleep,
• 28:34
  our immunity
• 28:35
  is directly
• 28:36
  affected
• 28:37
  pretty fast.
• 28:38
  Like after
• 28:39
  one week,
• 28:39
  you can
• 28:39
  actually
• 28:40
  measure that
• 28:42
  in terms of
• 28:43
  you know,
• 28:43
  genetic
• 28:44
  expression
• 28:44
  and the
• 28:45
  activity of
• 28:46
  of our
• 28:46
  immune,
• 28:47
  immune cells.
• 28:48
  So I think
• 28:49
  that's,
• 28:49
  that's
• 28:49
  really
• 28:50
  important
• 28:50
  to illustrate
• 28:51
  that,
• 28:52
  you know,
• 28:52
  it's a it's
• 28:54
  a serious
• 28:54
  topic,
• 28:55
  very basic,
• 28:56
  but so, so,
• 28:56
  so important.
• 28:57
  Yeah.
• 28:58
  That is
• 28:58
  crazy.
• 28:59
  Yeah.
• 29:00
  It's
• 29:00
  fascinating.
• 29:01
  The and,
• 29:02
  you know,
• 29:02
  I mean
• 29:02
  everything is
• 29:03
  all our bodies.
• 29:04
  And you know,
• 29:05
  we're trying
• 29:05
  to find this
• 29:05
  harmonious
• 29:06
  balance.
• 29:07
  But
• 29:07
  I think so
• 29:08
  many people
• 29:08
  just kind of
• 29:09
  get sucked
• 29:10
  into
• 29:10
  their day
• 29:11
  to day grind,
• 29:11
  and
• 29:11
  they forget
• 29:12
  to check in
• 29:13
  with
• 29:13
  their body
• 29:14
  and see
• 29:14
  how are they
• 29:15
  feeling.
• 29:15
  And,
• 29:16
  you know,
• 29:16
  like,
• 29:16
  one of
• 29:17
  the things
• 29:17
  that I try to do
• 29:18
  is I try
• 29:18
  to drink
• 29:18
  a lot
• 29:19
  of water
• 29:19
  in the
• 29:19
  earlier
• 29:20
  part
• 29:20
  of the day
• 29:21
  so that I'm
• 29:21
  not thirsty
• 29:22
  and drinking
• 29:23
  a lot
• 29:23
  before
• 29:23
  bedtime.
• 29:24
  So that's
• 29:24
  a conscious
• 29:25
  thing I do.
• 29:26
  Yeah,
• 29:26
  but I haven't
• 29:26
  always
• 29:27
  done that.
• 29:27
  And there are
• 29:28
  days that
• 29:29
  I'm busy
• 29:29
  and I
• 29:29
  don't
• 29:30
  drink a lot.
• 29:30
  And then
• 29:30
  I realize
• 29:31
  I'm thirsty
• 29:32
  in
• 29:32
  the evening
• 29:32
  and I drink
• 29:33
  a ton of water,
• 29:33
  and then
• 29:34
  I'm up
• 29:34
  half
• 29:34
  the night.
• 29:35
  So, you know,
• 29:36
  even
• 29:36
  something
• 29:37
  like that
• 29:37
  just
• 29:37
  listening to
• 29:38
  your body
• 29:38
  cues, knowing
• 29:39
  when you're
• 29:39
  thirsty,
• 29:40
  drinking
• 29:40
  early in
• 29:41
  the day,
• 29:41
  you know,
• 29:42
  all of
• 29:42
  the things
• 29:43
  that
• 29:43
  we can do
• 29:43
  that if we
• 29:44
  just, like,
• 29:45
  took the time
• 29:46
  to check in
• 29:46
  with our body
• 29:47
  and listen,
• 29:48
  we could
• 29:48
  probably be
• 29:49
  a lot
• 29:49
  better at
• 29:50
  just
• 29:50
  picking up
• 29:51
  our own cues.
• 29:52
  Yeah,
• 29:53
  actually,
• 29:54
  one of the
• 29:54
  first
• 29:55
  exercises,
• 29:56
  one of the
• 29:56
  first
• 29:56
  homework
• 29:57
  that I
• 29:58
  give to
• 29:59
  my clients
• 30:00
  is to fill in
• 30:01
  like a
• 30:02
  wellness
• 30:02
  journal
• 30:03
  where
• 30:03
  they, for
• 30:04
  a week or so,
• 30:05
  they're
• 30:06
  noting down
• 30:07
  everything
• 30:07
  they're
• 30:08
  eating,
• 30:08
  when they're
• 30:09
  eating,
• 30:10
  when they're
• 30:10
  going to bed,
• 30:11
  and then how
• 30:12
  they're
• 30:12
  feeling
• 30:13
  either
• 30:13
  right after
• 30:14
  or the
• 30:14
  next day.
• 30:15
  And
• 30:16
  pretty soon
• 30:16
  people notice
• 30:17
  that certain
• 30:18
  types
• 30:18
  of foods
• 30:19
  make
• 30:19
  them feel
• 30:20
  a certain
• 30:20
  way.
• 30:21
  You know,
• 30:21
  or when they
• 30:22
  prioritize
• 30:24
  certain
• 30:24
  things over,
• 30:26
  for example,
• 30:27
  sleep.
• 30:27
  What happens
• 30:28
  the next day,
• 30:29
  you know?
• 30:30
  So
• 30:30
  yeah,
• 30:31
  absolutely.
• 30:31
  And this is
• 30:32
  just one
• 30:33
  way, like,
• 30:33
  you know,
• 30:34
  documenting,
• 30:35
  on a piece
• 30:35
  of paper
• 30:36
  can be a tool
• 30:37
  to do that.
• 30:38
  But
• 30:38
  as you say,
• 30:39
  just like
• 30:40
  listening to
• 30:41
  to your body,
• 30:42
  you know,
• 30:43
  noticing
• 30:43
  the cause
• 30:44
  and effect,
• 30:45
  you know,
• 30:46
  checking in
• 30:46
  with yourself
• 30:47
  after
• 30:48
  you have had
• 30:48
  a heavy
• 30:49
  dinner,
• 30:50
  the
• 30:50
  next morning,
• 30:51
  how do I feel?
• 30:52
  And then
• 30:53
  hopefully
• 30:53
  registering
• 30:54
  that and
• 30:55
  allowing that
• 30:56
  to influence
• 30:56
  your
• 30:57
  decisions in
• 30:57
  the future?
• 31:00
  Yeah,
• 31:01
  absolutely.
• 31:01
  And I
• 31:02
  always
• 31:02
  wake up puffy
• 31:03
  like a
• 31:03
  marshmallow
• 31:04
  and I
• 31:04
  can feel it
• 31:05
  before
• 31:06
  I get out
• 31:06
  of bed.
• 31:06
  I open
• 31:07
  my eyes
• 31:07
  and I
• 31:07
  can feel
• 31:08
  that
• 31:08
  heaviness in
• 31:08
  my eyelid
• 31:09
  and I
• 31:10
  know, oh,
• 31:11
  why did I do
• 31:11
  that?
• 31:12
  Well,
• 31:12
  thank you
• 31:12
  so much
• 31:13
  for being on
• 31:14
  and talking
• 31:14
  to us.
• 31:14
  That was
• 31:15
  actually
• 31:15
  super
• 31:15
  informative.
• 31:16
  And
• 31:16
  I feel like
• 31:17
  I got
• 31:17
  a lot
• 31:17
  out of it.
• 31:18
  I can't wait
• 31:18
  to check out
• 31:19
  that book.
• 31:19
  And where
• 31:20
  can we find you
• 31:21
  if we want
• 31:22
  to check out
• 31:22
  your stuff?
• 31:23
  Sure.
• 31:23
  So, the best
• 31:24
  place
• 31:25
  to find me
• 31:26
  is probably
• 31:26
  my website,
• 31:28
  which is,
• 31:29
  spelled
• 31:29
  lean on a
• 31:32
  y u r V.
• 31:34
  eda.com.
• 31:36
  and there
• 31:36
  you can read
• 31:37
  a bit
• 31:37
  more about
• 31:38
  my story and,
• 31:40
  and about
• 31:40
  the program
• 31:41
  that I have.
• 31:42
  and then
• 31:43
  I'm also
• 31:44
  on Instagram
• 31:45
  where I share
• 31:46
  some recipes
• 31:47
  and family
• 31:47
  stuff and,
• 31:48
  it's it's
• 31:49
  the same
• 31:49
  handle.
• 31:50
  Leon
• 31:50
  on Ayurveda
• 31:51
  so these are
• 31:51
  the main
• 31:52
  two places
• 31:53
  where I
• 31:53
  hang out.
• 31:54
  Awesome.
• 31:54
  Well,
• 31:54
  we will
• 31:54
  link those in
• 31:55
  the show
• 31:55
  notes so
• 31:56
  everyone
• 31:56
  can find you.
• 31:57
  And I just
• 31:57
  want to
• 31:58
  thank you
• 31:58
  so much
• 31:58
  for
• 31:58
  your time.
• 31:59
  I know
• 31:59
  it's, hard
• 32:00
  with us
• 32:00
  being in
• 32:01
  different
• 32:01
  continents,
• 32:01
  so thank you
• 32:02
  for making
• 32:03
  it work,
• 32:03
  and we really
• 32:04
  appreciate
• 32:04
  that you took
• 32:05
  the time
• 32:05
  to be with us
• 32:06
  and share
• 32:06
  all your
• 32:06
  knowledge.
• 32:07
  And to
• 32:07
  everyone
• 32:08
  out there
• 32:08
  watching,
• 32:09
  thank you for
• 32:09
  tuning in,
• 32:10
  because we
• 32:10
  cannot
• 32:11
  do this
• 32:11
  without you.
• 32:12
  The fact that
• 32:12
  you are here,
• 32:13
  watching
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• 32:54
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• 32:55
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